Never talk about dieting. The most successful people who lose weight don't talk about dieting, but just change their eating habits and stop eating high-fat foods, desserts and snacks.

Be Realistic People who hope to lose weight to an impossible degree are doomed to failure.

The correct approach is to formulate a practical progress plan at the beginning to steadily and gradually reduce weight, such as losing 0.25-0.5 kilograms per week.

Cut out one food at a time. If you give up too many types of food at the same time, you may be tempted to overeat the next delicious meal.

It is relatively easy to quit eating a food.

Do not skip meals. People who eat three meals a day consume 10% more calories than people who skip meals because their metabolism will accelerate every time they eat. In other words, if they skip meals, their body will slow down.

Metabolic rate compensates.

Don’t starve yourself. If you deliberately starve yourself while losing weight, your body will have three reactions: water accumulation, metabolism slowdown, and the temptation to eat a big meal.

Eat slowly, chew slowly and enjoy every bite of food. If you want to lose weight, you must always be the last to finish your meal.

People who devour food are less likely to feel full after eating and will eat more food.

Eat less fat One gram of fat contains twice as many calories as one gram of protein or one gram of carbohydrates.

The calories contained in fatty foods are more likely to be stored in the body as fat.

Make a "blacklist" of high-fat foods to avoid, such as nuts, whole milk, chocolate, cookies, fried foods, and steak.

Appropriately increase the proportion of starchy foods. Complex carbohydrates contain only a small amount of fat, sugar and calories and are good foods for weight control.

The proportion of complex carbohydrate ingredients such as potatoes, rice, flour and corn should be increased in the diet.

Please note: The concept of increase here refers to the daily food ratio, not an increase in food intake.

Choose snacks carefully. Choose unsweetened popcorn, rice cakes, vegetables, fruits, etc.

Be Smart About Sugar It doesn't matter if you add a teaspoon of sugar to your cereal.

But remember not to eat foods that contain a lot of hidden sugar and fat.

Don’t completely cut out your favorite foods. Find ways to enjoy the foods you like.

If you love French fries, you might as well bake a few fries in the oven with only a small amount of oil on them.

Failure is the mother of success Remember that weight loss rarely happens overnight.

Judging from the experience of those who have been most successful in losing weight, they have found the most effective way to lose weight through unremitting efforts. They must have an unswerving belief in fighting a protracted battle.